The creamy avocado tastes fabulous. It is easy to fall in love with it, given its belly fat combating benefits. But as the saying goes, too much of anything is good for nothing. It comes true for avocados, especially when you look at the calories. One avocado exceeds the thumb rule of one serving of fruit. So what would be the ideal quantity of avocado you can eat a day? Before we look into that aspect, let us take a look at some of the interesting facts about this rich fruit.
A super food by nature, avocados are rich sources of a wide array of nutrients, including monounsaturated fatty acids, minerals, and vitamins. Plus, they have relatively low level of natural sugars. They are also good sources of dietary fiber for one serving of avocados meeting 40% of the recommended daily serving of fiber. Avocados are loaded generously with minerals such as potassium, magnesium, calcium, manganese, copper, iron, zinc, and phosphorous. These fruits also contain vitamins including B6, B12, C, D, A, K, and E. They are also the sources of various powerful antioxidants including carotenoids, flavonoids, and phytosterols.
Why Should You Eat Avocados?
There are countless reasons for including this fruit in your diet. Read on to know what those are.
1. Good For Your Digestive System
Avocados are packed densely with soluble and insoluble fibers, both that help in ensuring that digestive system functions smoothly. They stimulate the gastric juices that are essential for proper digestion. The inclusion of fibers in the diet also helps in easing conditions such as diarrhea and constipation.
2. For Healthy Skin
Avocados are the treasure troves of various nutrients that do wonders in maintaining and enhancing the skin health. The various healthy fats present in this fruit helps in trapping the moisture, thereby healing dry and chapped skin. The multitude of vitamins, including vitamin A and vitamin E helps in eliminating the free radicals. Thus, these fruits help in delaying premature aging of skin while rendering them a healthy glow.
3. Good For Your Hair
Avocados can be used externally and consumed internally to nourish dry, damaged hair. The beta-carotene and lycopene present in this fruit ensures that the natural oils are restored, thereby revitalizing and rejuvenating the hair.
4. Good For The Heart
Beta-sitosterol of avocados helps in lowering and regulating the levels of cholesterol. According to studies, regular inclusion of avocados improves the antiatherogenic nature of HDL, thereby shielding you from the risk of atherosclerosis. These fruits are good sources of potassium, a mineral that plays a vital role in maintaining the blood pressure, and saving your heart.
5. Good For Oral System
The various antioxidants and antibacterial ingredients help in alleviating and preventing bad breath triggered by an upset tummy. The antioxidants also eliminate the free radical-induced oxidative stress, thereby lowering the risk of oral cancer.
[ Read: What is The Cause of Bad Breath? ]
6. Reduces Liver Damages
Avocados are known to tone up the liver and shield it from various conditions.
7. For Better Eye Care
Zeaxanthin and lutein of avocados protect the eyes from age-related vision disorders, macular degeneration, and cataracts by neutralizing the free radical activities.
[ Read: How To Keep Eyes Healthy ]
8. Good For The Kidneys
Avocado is a good source of potassium that helps in maintaining the fluid balance in the body. A change in the balance could impact the kidneys.
[ Read: How To Detoxify Your Kidneys Naturally ]
9. Eases Morning Sickness
The vitamin B6 present in these fruits are effective antidotes for morning sickness experienced due to pregnancy.
10. Combats And Eases Arthritis
Regular consumption of avocados helps in giving the body an essential dose of omega three fatty acids, flavonoids, phytosterols, phytochemicals, and carotenoids. All these ingredients work harmoniously, thereby easing and lowering the inflammation experienced due to arthritis.
11. Could Help In Preventing Cancers
The rich amount of monounsaturated fats and carotenoids present in avocados help in lowering the risk of cancers. The fruit also contains the antioxidant Glutathione that has the potential to eradicate free radical damages and prevent cancer.
12. Good For Weight Management
Avocado can be easily included as a part of healthy diet and exercise to keep off the excess flab.
Consuming Avocados Daily
The above-mentioned benefits and nutrient facts make avocados a tempting delight. But overdoing would actually harm you. According to the RDA, a person on a 2000 calorie diet plan needs only 65 grams of monounsaturated fatty acids. One medium sized or a five-ounce avocado yields roughly 23 grams of fat, making it to 33% of your recommended fat intake. Plus, it gives about 250 calories which are almost 1/8th the daily recommended calorie requirement.
The key is to eat in moderate quantities. To be precise, the ideal daily intake of avocado should be restricted to just one ounce, which is roughly 2 to 3 slices. The inclusion of avocados daily in your diet is acceptable, provided you are using it as a substitute for other fats like cheese and butter. Make it into guacamole and use it as your spread.
How To Eat Avocado Daily
Even though avocados can be consumed raw, you might feel that it is boring. In that case, you could mix a couple of slices into your favorite salad and spice it up with a little salt and pepper. Mix it with tomatoes, lettuces, and onions and toss it in a mixture of lemon juice, pepper, and salt. You could use avocados as a garnishing for your favorite soup too. Guacamole is one the tasty ways you could consume this fruit.
Have you ever tried avocados? How much do you eat daily? Share with us!